Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Abs

Pallof Press

CableIsolationEasy to learn
Front
Back
Primary

Works

Obliques, Abs

You need

Cable station

How to do itPictures · 3 steps
Cable pulls from the side
1Start
Cable pulls from the side
2Arms extended
Main muscles
  1. 1Stand side-on to the cable
  2. 2Press the handle straight out
  3. 3Don’t let it pull you around

Most common mistake

Standing so close there’s no rotation to resist.

Watch a demo

Good for

  • Top 10 for golf

Compare with

vs Dead Bugvs Cable Woodchopvs Side Plank
B
For combat
#19 of 37
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • BCable External RotationCable

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